Yintoni ongayidla emva kokuPiliswa kunye nokuthintela ntoni

Ukutya Ngokufanelekileyo Kunokuphucula Ukubuyiswa Kwakho

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Phinda uhlole isidlo sakho sokutya

Ukuba utyunyiwe, ukutya oya kukudla kungenza impembelelo enkulu ekubuyiseni kwakho kwaye kwangoko isilonda sakho siphulukisa. Ukutya ukutya okulungileyo kunokuthintela iingxaki ezinjenge- constipation kunye negazi eliphezulu, kwaye unikezele iibhloko zokwakha ezifunekayo ukukhulisa ngokukhawuleza.

Enye yezinto ezilungileyo kakhulu ongayenza ukuphucula isimo sakho sondlo xa usubuyela ekugqibeleni kukugxila ekutya konke. Oko kuthetha ukukhetha ukutya "okupheleleyo" okanye okungekhoyo. Ngokomzekelo, i-orange iya kuba yinto yokutya. Ijusi le-Orange, nangona kunjalo, yayiza kuba yinkqubo eqhutywe ngakumbi yokutya. I-potato ebhakiweyo kukutya okupheleleyo, ngelixa iFryy yaseFransy iqhutywe ngakumbi kwaye iphilile, ifakiwe. Uluhlu luqhubeka kwaye isifuba se-inkukhu silungile kuneenkukhu zeenkukhu, u-anyanisi lungcono kuneendandatho ze-anyanisi.

Ngoko, ujonge ukufumana uninzi lwesondlo esivela kuzo zonke ukutya, okuyiyona ndlela efanelekileyo yokutya imihla ngemihla, kungekhona nje iiveki emva kokuhlinzwa.

Ukutya okucwangcisiweyo kudla ukuba nexabiso elincinci lamafutha, iswekile, ityuwa, kunye nezongezelelo zamakhemikhali, kodwa i-fiber engaphantsi kunye namavithamini kunabo bonke ukutya kwabo bonke. Enye indlela elula yokunamathela ekutya okuninzi okunomsoco, okuncinciweyo kukugxila kwii-aisles zangaphandle zesitolo. Uninzi lwezitolo zokutya zifakwe ukutya okungafunekiyo kwiindawo ezikude zesitolo kwimveliso, i-butcher / intlanzi, iindawo zobisi kunye nesinkwa.

Ngokwenza uninzi lweentengiso zakho kule mimandla, ngokuqhelekileyo uya kukhetha ukutya okunempilo okuphezulu kwi-fiber-isisombululo esibalulekileyo sokubandakanya ukutya kwakho emva kokuhlinzwa.

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Kutheni i-Fiber ifunekayo

Kubalulekile ukubandakanya i-fiber ekudleni kwakho njengoko uhlaziya kwi-surgery. Akunjalo nje kuphela ukutya okuphezulu okuphezulu kunama-low-fibre counterparts, i-fiber idlala indima enkulu ekukhuseleni ukutyunjwa , inkathazo efanayo emva kokuhlinzwa. Ukutyunjwa kungaphezulu nje kokucasula emva kokuhlinzwa, kunokwandisa intlungu kunye namathuba okubuyela esibhedlele ngexesha lokubuyisela.

Esikhundleni sokuncedisa i-fiber supplement kwimihla yakho, njengama-husk e-psyllium, cinga ukongeza ukutya okuphezulu kwi-fiber ekudleni kwakho kunye nokufumana i-fibre ngendlela engokwemvelo. Ukuxhaswa akuyona ingcamango embi, kodwa i-fibre ukusuka ekutheni ifanele isebenze kangcono ukukhusela ukumbanjwa, xa kuthathwa ngamanzi amaninzi.

Ukutya okuphezulu kweFiber:

• Iingqolowa ezipheleleyo-khangela ukutya okusebenzisa iigrafu ezipheleleyo kunye nomnyama kumbala. Isonka esingumhlophe ngokuqhelekileyo sihlaziyekile ukuba sibe ngumthombo ofanelekileyo wefiber.
• Iintlobo zonke - Ezi zibandakanya ingqolowa, i-oatmeal, kunye nezinye izityalo.
• Izithelo - Iziqhamo ezintsha zivela kumthombo ongcono kakhulu wamavithamini kunye nefiber.
• Imifuno - Imifuno iyimithombo ephezulu kakhulu yefiber kwaye ingathengwa ngokutsha okanye efriziwe.
• Ukutya - Akukho konke okutya okutya okunomxholo ophezulu. Hlola ilebula ukuze ugweme uketshezi okanye i-low-fiber cereal. Khangela i-cereal nge fiber egameni, okanye unamathele ukutya okudala kwasekuseni, okufana ne-oatmeal okanye ukhilimu wengqolowa.

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Gwema ukutya okubangela ukutyunjwa

Ukugqithisa kuqhelekile emva kokuhlinzwa ngenxa yokuba imithi yeentlungu zonyango-i-opioids, ngokukhethekileyo-isetyenziswa rhoqo kwiintsuku ezilandelayo inkqubo yokuhlinzwa kwaye ibe nomphumo ochaphazelekayo wokunciphisa ukuhamba kwamathumbu.

Nangona ukutya okunye kunokukunceda ukukhusela okanye ukuphatha ukutyunjwa, kukho nezinye ukutya ezingenza ukugqithiswa kunokwenzeka. Ukugqithiswa kunokunyusa izinga leentlungu kwaye kunokubeka ingcinezelo engakumbi kwi- incision yakho , ngoko kubalulekile ukuphepha xa kunokwenzeka.

Ukutya okunokwenzeka ukuba kubangele ukuqothulwa:

• Ukutya okunomileyo okanye okudityanisiweyo - Oku kufaka izithelo ezomileyo (i-prunes zihlukile, zinokukunceda ukunciphisa ukugqithiswa), inyama yenkomo, kunye nezinye iintlobo zezitshalo zamazambane.
• Ukutya okuPhezulu
• Ushizi
• IMveliso kunye neMveliso yeMveliso
• Inyama ebomvu
• Iifomentshi- kuquka i-pastries, iisandi, amaqebelengwane kunye nezinye ukutya okushukela

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Gxininisa kwiProteinyini ephilileyo

Iiprotheyini ezinomdla zifumaneka kwiindawo ezinamafutha, ezinjengenkukhu, i-turkey kunye nehagu. Ukutya kwezilwandle, kubandakanywa neentlanzi, kubaluleke kakhulu kwimithombo yeprotheni ephilileyo. Ukutya okubomvu akunconywanga ngenxa yezinga eliphezulu lamanqatha azalisiweyo kwaye kuba kungabangela ukugqithiswa.

Ukuba ungadli inyama, okanye ungonwabi inyama, khumbula ukuba iiprotheyini zivela kwimithombo yamanye ngaphandle kwenyama . Cinga ngamantongomane, tofu, ubhontshisi kunye nokutya "kwemifuno", njengeetpeh kunye neprotheni yemifuno (Text TV) ekuncediseni iimfuno zakho zeeprotheni. Imveliso yezobisi nayo iyimithombo yamaprotheni, kodwa ingabangela ukutyunjwa, ngoko kufuneka isetyenziswe ngokumodareyitha.

Ukuba unenkathazo yokutya, cinga ukuxhaswa kokutya kwakho kunye neeprothini powder, ezinokudibaniswa neziphuzo, ezifana ne-smoothies.

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Iintlobo zonke kwiindawo zokuCoca

Iintlobo zonke zivela kwimithombo yamavithamini kunye neemaminerali kunye nefiber. Qiniseka ukuba ukhetha ukutya okutya okusanhlamvu kunye neengqolowa xa kunokwenzeka, kunokuba uguqule "izingubo ezimhlophe". Ilayisi yindlela ephezulu yokongeza i-grains ngokupheleleyo ekudleni kwakho, kodwa ezininzi iintlobo zerayisi ziye zacutshungulwa ukuba ixabiso londlo lincinci. Kuzo zombini izondlo kunye nomxholo wefayili, khetha irayisi ebomvu okanye ezinye iintlobo ezingakhange zenziwe, kwaye ugweme irayisi emhlophe.

Ukutya kwasekuseni yithuba elifanelekileyo lokongeza i-grains epheleleyo kunye nefayibha ekudleni kwakho. Dweba i-bacon namaqanda uze ukhethe i-oatmeal okanye enye i-grain grain cereal, isinkwa esingqolowa esipheleleyo kunye neziqhamo ezintsha zesidlo sakho sasekuseni.

Ukuba utyunyiwe emathunjini akho, qiniseka ukuba uvumelekile ukuba udle iigrafu ezipheleleyo ngexesha lokuphucula ngaphambi kokuzongeza ekudleni kwakho. Nika ingqwalasela ngokukodwa kwimimiselo yakho yokukhutshwa ngokumalunga noko kukufanele ukutya ngexesha lokufumana kwakhona.

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Iziqhamo ezintsha kunye nemifuno

Isiqhamo kunye nemifuno esineziqulatho ziqulethe zombini izondlo kunye nefiber, eziyimfuneko yokuphilisa ngexesha lokuphulukana nokuhlinzwa. Ngoxa i-fresh iscono, izinto ezinqabileyo okanye ezikhunjini nazo zilungile. Zama ukugxininisa izinto ezingakhange zicutshungulwe, ezifana ne-broccoli esitsha, kwaye ugweme ukutya okucutshulweyo, njengesobho se-broccoli.

Esinye isiphumo esisecaleni sokutya izityalo kunye nemifuno kunokuqhelekileyo i-gas. Nangona le nto ingaba yinkathazo ecasulayo okanye ihlazo, kufuneka idlule emini okanye emibini. Ukuba igesi yomelele kangangokuba uziva uxinzelelo lwesisu okanye utyumkileyo esiswini, unganciphisa ukutya kwakho okutsha okanye usebenzise umbane, njengokuba u-Beano ukukhusela i-gas okanye iGesi-X (i-simethicone) ukukhupha i-gas ekhoyo.

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Iimveliso zobisi emva kokuPiliswa

Imveliso yezobisi imithombo ephezulu kakhulu yeprotheni, ebalulekileyo ekuphiliseni emva kokuhlinzwa. Nangona kunjalo, abaninzi abantu bafumanisa ukuba ukutya iimveliso zobisi kunokukhokelela ekuqotheni emva kokuhlinzwa. Kukho ubungqina bokuthi iimveliso zobisi zingandisa ukwenziwa kwemfihlo emiphakeni, ngoko ke ukuba unomkhuhlane ongapheliyo , kunokunceda ukuphepha iimveliso zobisi ngexesha elifutshane.

Ukuba ungadla imveliso yobisi ngaphandle kokuqhawulwa, gxininisa kwizinto ezincinci zeoli, ezinjengobisi obushushu, i-cottage cheese, ne-yogurt. I-cheese, i-fat fat-fat or not, kufuneka idliwe ngokumodareyitha de uze ukwazi ukubona ukuba ukuyitya kuya kukubangela ukuba uqiniseke.

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Ingxaki Ukutya Okwaneleyo Emva Kwenyango?

Ngamanye amaxesha kunzima ukuyidla emva kokuhlinzwa ngenxa yokungabi nesidlo. Oku kuya kudlula iintsuku ezimbalwa emva kokuhlinzwa, kodwa kubalulekile ukuqhubeka nokutya ukutya okunomsoco ngeli xesha lokubuyiswa kwakho. Ukubanjwa kungabangela ukungabikho kokutya. Ukuba kunjalo, uthetha ugqirha wakho malunga nezindlela zokunciphisa ukudambisa ngaphambi kokuba uthathe izilwanyana ezingaphezulu.

Ngelixa abaninzi abantu baseMelika bebanokuma belahlekelwa iipounds ezimbalwa, ukusila ukudla emva kokuhlinzwa akuyona indlela yokwenza. Ukungaphumeleli ukutya okwaneleyo emva kokuhlinzwa kunokunciphisa ukuphulukisa nokulibaziseka ukuvalelwa kwe-incision yakho. Umzimba wakho udinga iprotheni kunye nezinye izondlo ukwakha izicubu ezintsha zempilweni kwaye uphilise izicubu ezenzakaliswe ngugqirha.

Ukuba ungeqakathekile kwaye usenokuba nobunzima ngesondlo sakho, qwalasela ukutya kwe-calorie-dens, njenge-smoothie, enokuthi iqule ubisi, iziqhamo kunye neeprotheyini powder njengoko kuyimfuneko. Ukuba awukwazi ukudla iikhalori ezaneleyo emva kokuhlinzwa kwakho, zama ukutya ukutya kwe-calorie-dense xa kunokwenzeka. Oko kuthetha ukutya ukutya okuqulethe iikhalori ezininzi ngokuluma kwabanye. Ngokomzekelo, indebe yesaladi eluhlaza yayiya kuba yinto yokutya ephantsi kwiikhilo ngekende, ngelixa i-avocado yayiya phezulu kakhulu kwiikhilo ngekende.

Ukuba ukutya okwaneleyo iikorikhi kungumngcipheko, unokufuna ukuphelisa i-calorie ephantsi neekhalori ezingenanto kwizinto zokutya kwakho ude ukwazi ukutya ngokwaneleyo. Ngokomzekelo, sebenzisa i-salad yokugqoka ngokuqhelekileyo, shintsha i-soda yokutya kunye ne-juice okanye i-soda egcwele-caloda kunye (ngokuqhelekileyo) ugweme ukutya okuthi "i-lite," "inkunkuma," "ukutya," " amanqatha, "okanye" i-calori ephantsi "kwilebula.

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Izindlela ezilula zokufaka iiCalori kwiDet yakho

Ukuba unobunzima bokufumana iikhalori ezaneleyo ekudleni kwakho emva kokuhlinzwa, ukufumana kwakho kwakhona kunokuchaphazeleka. Ezi ngcebiso zinokukunceda ukonge iikhalori ekudleni kwakho ngaphandle kokutya ngokugqithiseleyo; Nangona kunjalo, olu tshintsho aluyinyanzelo enempilo kwaye ayiyi kunceda ukulahleka kwesisindo. Le ndlela yokutya igcinelwe abantu abangenako ukudla iikhalori ezifanelekileyo, njengoko oku akusiyo isicwangciso esihle sesondlo sexesha elide.

Abanye abantu bazama ukunyusa ukutya okwaneleyo kwinqanaba lokuqala, kwaye ezi ngcebiso zijoliswe kulabo bantu.

Xa unako ukubuyela ekudleni okunempilo, ukuphelisa amafutha kunye neeshukela xa ugxininisa iziqhamo, imifuno kunye neeprotheni ezilumkileyo, kubalulekile ukwenza njalo.

Iindlela ezili-12 zokwenza i-Sneak Calories kwisidlo sakho

• Sebenzisa i-cream enzima kuneendawo ezingenayo i-milk creamer cream.
• Sebenzisa ishukela langempela, kungekhona isitroyilo endaweni.
• Sebenzisa ibhotela yangempela okanye iargargarini, ingekho ibhotela ye-calori ephantsi okanye i-sprays.
• Pheka ngeoli, kungekhona ngokupheka.
• Khetha ukhetho olupheleleyo lwekhalori xa kunokwenzeka xa udla ukutya okulungiselelwe, njengokutya okufriziwe. Ngokomzekelo, ungakhethi abaPhezulu beZindleko zokutya ezidityanisiweyo, njengoko zilawulwe kwikhalori, khetha i-calorie epheleleyo inguqulo.
• Suck kwi mints okanye candy.
• Yidla izinto eziphezulu zeekhalori kwisitya sakho kuqala.
• Gcina isiphuzo esipheleleyo seekhalori (ijusi, i-lemonade, i-soda) kufuphi, kwaye uphuze kuyo xa kunokwenzeka.
• Yongeza isongezelelo sokutya, njengokuqinisekisa okanye iiprotheyini, ukutya kwakho.
• Ukutywala phakathi kokutya.
• Sebenzisa i-calorie ephezulu yokutya, njengamantonga kunye nembewu.
• Cinga ngokutya njengomsebenzi wakho, kwaye wenze njalo. Cinga ikhefu lokurhweba kwithelevishini ukuba isikhumbuzo sokuba ne-nibble.
• Khetha imifuno eneekhalori ezininzi, ezifana ne-avocados kunye namazambane kunokuba i-lettuce.
• Yongeza isikhephe sokulala kwishedyuli yakho.

ILizwi

Oko udlayo kwiintsuku kunye neveki emva kokuhlinzwa kunokunceda ubone indlela ophilisa ngayo ngokukhawuleza nendlela ovakalelwa ngayo xa ufumana. Thatha ixesha lokutya kakuhle, ukhetha ukutya owaziyo ukuba uphile kwaye unonondlo, kwaye qi niseka ukuba udle ngokwanele iikhalori ukugcina umzimba wakho ngokusebenzisa inkqubo yokuphulukisa.

> Imithombo:

> Ukunyangwa komzimba-Indlela yokuLawula ukutyunjwa. UDkt John Anne. http://hubpages.com/hub/Constipation_Cure

> UNelson AD, uCamilleri M. Ukuxhotyiswa kwe-Opioid: ukuqhubela phambili kunye nokukhokelwa kwekliniki. I-Adv Adv Chronic Dis. 2016.